Humerus Fracture Rehabilitation

Humerus Fracture Rehabilitation

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your arm and shoulder. These exercises can also help to relieve pain and stiffness.

Exercise A: Pendulum

  1. Stand near a wall or a surface that you can hold onto for balance.
  2. Bend at the waist and let your left / right arm hang straight down. Use your other arm to support you.
  3. Relax your arm and shoulder muscles, and move your hips and your trunk so your left / right arm hangs freely. Your arm should swing because of the motion of your body, not because you are using your arm or shoulder muscles.
  4. Keep moving so your arm swings in the following directions, as told by your health care provider:
    1. Side to side.
    1. Forward and backward.
    1. In clockwise and counterclockwise circles.
  5. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise B: Elbow extension, passive

  1. Stand or sit with your left / right elbow bent and your palm facing in, toward your body.
  2. Straighten your left / right elbow as far as you can using only your arm muscles.
  3. Straighten your elbow farther by gently pushing down on your forearm with your other hand. Do this until you feel a gentle stretch on the inside of your left / right elbow.
  4. Hold for __________ seconds.
  5. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Shoulder abduction, standing

  1. Stand and hold a broomstick, a cane, or a similar object. Place your hands a little more than shoulder-width apart on the object, with your palms facing up.
  2. Push the object to raise your left / right arm out to your side and then over your head. Use your other hand to help move the stick. Stop when you feel a stretch in your shoulder, or when you reach the angle that is recommended by your health care provider.
    1. Avoid shrugging your shoulder while you raise your arm. Keep your shoulder blade tucked down toward your spine.
  3. Hold for __________ seconds.
  4. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Shoulder flexion, standing

  1. Stand facing a wall. Put your left / right hand on the wall.
  2. Slide your left / right hand up the wall. Stop when you feel a stretch in your shoulder, or when you reach the angle that is recommended by your health care provider.
    1. Use your other hand to help raise your arm, if needed.
    1. As your hand gets higher, you may need to step closer to the wall.
    1. Avoid shrugging your shoulder as you raise your arm. Keep your shoulder blade tucked down toward your spine.
  3. Hold for __________ seconds.
  4. Slowly return to the starting position. Use your other arm to help, if needed.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: External rotation

  1. Sit in a stable chair without armrests, or stand.
  2. Tuck a soft object, such as a folded towel or a small ball, under your left / right upper arm.
  3. Hold a broomstick, a cane, or a similar object with your palms face-down, toward the floor. Bend your elbows to an “L” shape (90 degrees), and keep your hands about shoulder-width apart.
  4. With your healthy arm, push the stick across your body. Keep your left / right arm bent. This will rotate your left / right forearm away from your body.
  5. Hold for __________ seconds.
  6. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your arm and shoulder. Endurance is the ability to use your muscles for a long time, even after your muscles get tired.

Exercise F: Internal rotation, isometric

  1. Stand or sit in a doorway, facing the door frame.
  2. Bend your left / right elbow, and place the palm of your hand against the door frame. Only your hand should be touching the frame. Keep your upper arm at your side.
  3. Gently press your hand against the door frame, as if you are trying to push your arm toward your abdomen.
    1. Avoid shrugging your shoulder while you press your hand into the door frame. Keep your shoulder blade tucked down toward your spine.
  4. Hold for __________ seconds.
  5. Slowly release the tension, and relax your muscles completely before you repeat the exercise.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise G: External rotation, isometric

  1. Stand or sit in a doorway, facing the door frame.
  2. Bend your left / right elbow, and place the back of your wrist against the door frame. Only your wrist should be touching the frame. Keep your upper arm at your side.
  3. Gently press your wrist against the door frame, as if you are trying to push your arm away from your abdomen.
    1. Avoid shrugging your shoulder while you press your hand into the door frame. Keep your shoulder blade tucked down toward your spine.
  4. Hold for __________ seconds.
  5. Slowly release the tension, and relax your muscles completely before you repeat the exercise.

Repeat __________ times. Complete this exercise __________ times a day.

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